on whole-grain toast or a sandwich. Or, blend avocado’s goodness with cocoa powder, agave nectar, vanilla and water for an irresistible dip for fruit. Berries: Antioxidants in blueber-
ries, raspberries and blackberries are well-known aids in helping to prevent illness and improve brain function, says Sears. Choose organically grown berries to avoid pesticide residues. Nutrition- ally, frozen berries are just as good as fresh, although fresh tastes best. Also try antioxidant-rich acaí berries (in powder form or frozen smoothie packs) and dried goji berries. How to eat: Eat berries plain or add them to cereal or oatmeal; leave them whole or purée to pour over whole-grain waffles. Blend any type of berry with yogurt and bananas for a deliciously healthy smoothie. Chia seeds: Relatively new to the U.S. market, this South American grain (the most researched variety is Salba seeds) may be the world’s healthiest, says Sears. He notes that it’s gluten-free; provides more omega-3 fatty acids than any other plant
food; contains six times more calcium than milk; and is a rich source of vitamin C, protein, fiber, magne- sium and iron. Other options include hemp and flax seeds. How to eat:
Sprinkle chia, hemp seed or ground flaxseed onto cereal, salad greens or brown rice. Add chia to juice to make a chia fresca. Spread nutty- tasting hemp seed onto natural nut butter sandwiches on whole- grain bread or crackers. Quinoa and amaranth: Nutrition-
ally, these grains—traditional foods in South America and Africa, respec- tively—trump typical North American grains by far. Both are gluten-free and contain more protein and calcium than wheat, oats, rice or rye. How to eat: Triple-
wash quinoa, vigorously rubbing grains to remove the bitter outside coating—then cook either quinoa or ama- ranth like rice for 20 minutes. Cook in heated water, then stir in applesauce and
cinnamon and serve as a cereal; or cook in broth and then stir in
chopped, fresh herbs. Wild salmon: “Wild salmon is perhaps the healthiest fish source of omega-3 fats and protein, the two most important nutrients that kids need to grow,” advises Sears. Choose wild- caught salmon (fresh or frozen) over farmed fish to avoid possible contami- nants.
How to eat: Glaze roasted fillets
with orange juice and teriyaki sauce, or a mix of maple syrup, grated ginger and rice vinegar. Make a salmon and goat cheese (or Neufchâtel) tortilla wrap; then cut into spirals and serve.
Susan Enfield Esrey is the senior editor of Delicious Living magazine.
Improve Your Relationship…with Food Garden as though you will
live forever. ~William Kent
22
Kelly Stack is a Certified Holistic Health Coach. She reclaimed her own health through diet, exercise and mindfulness, and lives to share with you what she has learned on her journey. Kelly is passionate about working with those with chronic health conditions. She can help you find physical, mental and spiritual healing through your relationship with the foods you eat. Call today and learn to: • Feel better about your body • Address chronic eating issues • Identify potential food sensitivities • Choose the foods right for you • Eat less and enjoy food more • Improve your overall health and happiness
Kelly Stack, H.C. Certified Holistic Health Coach
EDUCATION. INSPIRATION. SUPPORT. 919-623-5060 •
www.kellystack.com
natural awakenings March 2013 51
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